Let’s be honest: for many of us, the bathroom has become a bit of a sanctuary. It’s a place to escape, scroll through our phones, catch up on the news, or even play a quick game of Sudoku.
But while you might think there’s no harm in lingering on the loo, doctors are now warning that spending too long perched on the porcelain throne could be doing your health more harm than good.
Are you guilty of this, too?
The surprising dangers of extended toilet time
It turns out that your bathroom habits could be quietly setting you up for a host of painful and potentially serious health problems.
According to leading medical experts, regularly spending more than 10 minutes on the toilet can increase your risk of developing haemorrhoids (piles), weaken your pelvic floor (leading to continence issues), and, in rare but severe cases, cause rectal prolapse.
Rectal prolapse is when the rectum starts to protrude from the body. Not exactly the kind of souvenir you want from your daily scroll!
Why does sitting too long cause problems?
Dr Lai Xue, a colorectal surgeon at the University of Texas Southwestern Medical Centre, explains that the act of sitting in a downward-facing posture for extended periods puts unnecessary pressure on the veins and tissues of the lower rectum.
Over time, this pressure can cause the veins to swell and become inflamed, leading to haemorrhoids.
These are not only uncomfortable, causing itching, pain, and bleeding, but also surprisingly common, affecting about one in three adults at some point.
But the risks don’t stop there. Prolonged sitting can also weaken the muscles that support your rectum and anus, setting the stage for more serious complications like rectal prolapse.
Dr Farah Monzur, director of the Inflammatory Bowel Disease Centre at Stony Brook Medicine in New York, notes that this problem can develop gradually in people who regularly spend too long on the toilet and strain during bowel movements.
The Smartphone Effect: A modern problem
Let’s face it: smartphones have revolutionised our bathroom routines. What used to be a quick in-and-out affair has become an opportunity to catch up on emails, social media, or the latest news. But this distraction is part of the problem.
Sitting in the same position for too long, especially while distracted, can encourage you to push harder or for longer than you otherwise would, putting repeated pressure on your anal and pelvic tissues.
Dr Monzur suggests treating the toilet as a functional space, not a reading room. ‘You don’t want to go with the mindset that you’ll be there for a long time,’ she says.
‘Make sitting on the toilet as uninteresting as possible.’ In other words, leave the phone and magazines outside!
How long is too long?
While there’s no universally agreed-upon ‘safe’ length of time to spend on the toilet, most gastroenterologists recommend that if a bowel movement doesn’t happen within five to ten minutes, it’s best to get up, move around, and try again later.
Sometimes, a short walk or gentle movement can help stimulate your bowels more naturally—no straining required.
Diet and lifestyle: The other half of the equation
Of course, your time on the toilet is only part of the story. What you eat and how you move also play a big role in your digestive health. Low-fibre diets, dehydration, and a sedentary lifestyle can all contribute to constipation and harder stools, which in turn make you more likely to strain.
Doctors recommend upping your intake of fibre-rich foods—think fruits, vegetables, beans, and whole grains—and drinking plenty of water throughout the day. Even light daily exercise can help keep things moving smoothly.
Spotting the signs: When to seek help
The NHS lists several symptoms that may indicate haemorrhoids, including bleeding after passing stool, mucus discharge, persistent discomfort, and a feeling of incomplete evacuation.
In more severe cases, you might notice a lump in or around the anus, which can be tender or painful.
Rectal prolapse, meanwhile, is often accompanied by a visible bulge from the anus, difficulty controlling bowel movements, and sensations of pressure or fullness in the rectum.
Most cases of haemorrhoids can be managed with lifestyle changes, over-the-counter treatments, or minor procedures.
Rectal prolapse, however, usually requires more intensive medical intervention. In both cases, prevention is far preferable to cure.
Toilet habits: Time for a rethink?
Modern life has changed the way we use the bathroom, but perhaps it’s time to retrain ourselves.
As Dr Xue puts it, ‘It’s about retraining ourselves to treat the toilet for what it’s meant for—and nothing more.’
So next time you’re tempted to settle in for a long scroll, remember: your health might just depend on keeping your bathroom breaks brief.
Your turn: What’s your bathroom routine?
We’d love to hear from you! Have you noticed any changes in your bathroom habits since the rise of smartphones? Have you ever experienced any of the issues mentioned above? Share your thoughts, tips, or questions in the comments below—let’s get the conversation started (just not while you’re on the loo)!
Also read: New study warns this ‘healthy’ breakfast may quietly raise your diabetes risk
